How to Plank Correctly (and Why It Matters for Hockey Players)
The plank looks simple, but it’s one of the most butchered exercises in hockey training.
Most players rush through it. They hold it for time, their hips drop, their ribs flare, and they think they’re training their core. They’re not.
The plank is one of the first building blocks of hockey athleticism. It teaches your body how to create stability through your trunk so you can transfer force more efficiently when you skate, shoot, or battle in the corners.
If you skip this step, everything built on top of it suffers. You can’t be explosive if your core can’t control that power.
Why the Plank Matters for Hockey Players
Every stride starts with a stable core. If your trunk can’t hold tension and control movement, the power from your legs doesn’t fully transfer through your body. You end up leaking energy instead of driving it into the ice.
A proper plank builds bracing, alignment, and control — three things that show up in every movement you make on the ice.
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Your hips stay level when you push off.
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Your upper body stays quiet when you shoot.
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You can rotate with power without losing balance.
It’s the foundation. Without it, your speed and strength don’t transfer.
How to Do It Right
Here’s what to focus on when you plank:
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Elbows directly under shoulders.
Don’t reach forward. Stack your joints so your shoulders and core can stay active. -
Brace your core.
Pull your ribs down and tuck your hips. Your body should feel solid from head to toe. -
Neutral spine.
Don’t let your hips sag or lift too high. Your body should form a straight line — ear, shoulder, hip, knee, ankle. -
Breathe under tension.
Inhale through your nose, exhale through your mouth. Stay tight, but don’t hold your breath.
Start with short holds — 15 to 30 seconds of perfect position — before adding time or movement.
The Bottom Line
The plank isn’t just a “core” exercise. It’s a movement foundation.
When you learn to control your trunk, every stride, shot, and change of direction becomes more powerful.
If you want to skate faster, be stronger on your edges, and stay injury-free, start by mastering the basics.
Train with purpose. Play with confidence. Build from the ground up.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
📲 Follow on Instagram: Instagram.com/@martell.elite.fitness
